| Location: MURRAY,UT,US Member Since: Jan 01, 2006 Gender: Male Goal Type: Other Running Accomplishments: Stay in the game, keep in the moment - have conquered a few of the holy grails of running - sub 3hr marathon, ran Boston and qualified for Boston at Boston, 10K PR under 6 min miles, won a couple of 5Ks in my early days of running, running for 30 years and ran 39 marathons. The transistion to the back of the pack has not been easy, but, acceptance, stay in the game, root for others, enjoy the rest of the journey. Another off the bucket list second = Provo Half IM - have done 6 open water Tris and 6 pool Tris. Gave the STG IM a good Tri, hope to take another shot at the IM. Short-Term Running Goals: 2013 Race Plan - STG Half IronMan, Lake Mead Rage Olympic distance, STG spring relay tri, STG half marathon, STG marathon, Cozumel IM, Utah Summer Games Triathlon at Gunlock, Murray 5k with family and Utah Half Distance Triathlon, 187 mile red rock relay, STG marathon, *note of clarification - cross training miles from biking and swimming calculated as follows: (as someone may wonder) 20 mile an hour bike = 5 cross training miles (those not familar with a 20 mph pace, good bike effort for long distance, swimming, convert 1 hour swimming to 5 cross training miles. For those that do not swim much, great cardio workout. Long-Term Running Goals: Enjoy the Swim, Bike Run thru Life - Hope to Run a Few Races Support Sylvie - Be a good coach - Support Jenna, Jeremy, Taylor and Bonnie - my kids are now into running, who would of thunk it. long term goals, recover from the ankle sprain, accept was it, have fun racing, mountain biking, faster swimming.
B of BS Rools Recent Reading List - In order of recommended reads.
Once a Runner (John L. Parker, Jr.) Best fictional running book ever, a must read
Again to Carthage (John L. Parker, Jr.) The Sequel to Once a Runner, not often a sequel compares, this one does
What I Talk About When I Talk About Running ( Haruki Murakami) things we have may all thought, but may never blog
Roughing It - Mark Twain
Personal: BSRools, the B stands for Brent and the S for Sylvie. The Rools come from my personal running rools over the years: Never complain once the run starts, allways pick up the pace into the wind and always pick up the pace on a hill. If someone whines, pick up the pace. Once a goal is set, no whining, regardless of setbacks. We were running when running was not Kool. Kool comes from a race story, ran my first race, 5K wearing a "beanie that had "Kool Aid Kid" Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 13.10 | 0.00 | 0.00 | 202.15 | 235.25 |
|
| Weight: 162.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Arc Machine 1 hour - short workout day. |
| Weight: 162.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
|
21 miles spin bike, 12 minutes Arc trainer, hopefully, killer workout tomorrow.
Stay Kool, do rag, B of BS Rools out
Do Rag Shorts: My step son was wearing a du rag a couple of weeks ago, sweating thing. I said, joking, hey I would like a du rag for running. Well, be careful what you ask for, I now have two new du rags from my step son. I am going to have some fun with this, do rag will be part of my runnig attire for the SL Half.
|
| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 | 14.00 |
|
Spin 36.6 miles, arrived 45 minutes early before class, good workout. Upper body circuit weights. Basement - curls, 30 min on Nordic trak and 30 minutes on spin bike.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 6.00 | 14.00 |
| Early moring run, dark - days gone by - it was so nice to get out in the dark, light misty snow falling. To my surprise, several runner running in the dark, must be last long run for SL or Ogden. The first half of the run went fairly well, the last half was harder and harder. This was my longest run since St. George. Days gone by - for years, running long runs on the parkway during the winter I would pass a guy, Japense decent. He was always wearing bright BYU blue color running tights. After several years of passing him and saying hi, we met at the Provo River half marathon and chatted for a while. Today, I seen him again, he stopped and asked me where I have been. Funny how you see the same runners for years. He is an intersting runner, loves to run in the winter and do a long run every weekend, today, a 23 miler. But, he does not like long runs in the summer and has not run St. George because of the heat. I told him, hey you missed the perfect year at St.George. Spin class 24.66 miles, good hard effort after running this morning. As I walked in the spin class, a little late, handed the instructor my pass, she said: I will need another pass from you, you always work twice as hard. Nice of her to say that. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
|
Spin 60 minutes, Arc trainer 24 minutes - nothing like running to train for running? Hey, crazy statement? I have been cross training, with the anticipation that it would allow me to run on occassion. I found out saturday after 8 miles, 4th run of the year, and then spinning for 90 minutes, my legs were hammered like racing a half marathon. Legs felt fine this morning.
Two a day - 48 minutes spin bike while channel hopping to UNC and MS, and dancing with the stars. Bench press, curls, side lifts, 3 minute wall squat, 110 ball crunches, 1 minute each foot balancing excercise and some stretching.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
|
60 Minutes Arc Trainer, upped the tempo, avg HR 135. 24 minutes spin bike - 21 mph avg. Good effort May do a spin class tonight
No spin class, road the bike outside 12 miles, nice to get out in the day.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
|
Arc trainer 1 hours, 12 mintues spin. moderate effort. The only exciting thing, new songs on the IPOD, I loaded 11 hours of songs, hopefully, they will not repeat often.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
|
The beatles, every beatle song, be gone from my IPOD. Sylive reload with over 30 beatle songs. I may be old school, but not stuck in old school.
Spin 42 minutes, Arc trainer 30 minutes. Limited energy for some reason this morning. Hopefully do a better workout later in the day.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
|
Spin class, 30 miles, good effort.
Spin bike after work, 20 miles, bench press, curls, 100 crunches, side lifts. I am kind of in a funk right now, still training, but, lack that real spark of motivation. I need some new goals.
B of BS Rools out
Nevels - great quote
Running short moments that take your breath away:
West Jordaon Stampede 5k - 4th of July race - several years ago, hot race 90 plus degrees. I really wanted to break 20 minutes, thought I was in shape. Went out like a bat out of heck and was on pace to break 20 minutes, with 1/2 mile left to go, "took my breath away, starting hyper ventilating and walked for 15 yards, starting running again and missed breaking 20 by 2 seconds. I was so darn upset, waited for the awards to end, everyone to leave the park and ran the race course again, ran it in exactly the same time 20:02, but, did not take my breath away. Anyway, several other races where I have done simliar "take your breath away moments".
Why this running short, read Nevels quote of the day. You never forget these moments.
|
| Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Early morning run, north to 4100 south and home, passed a few runners, a few dog walkers and a few bikers. It was nice to get out and run in the morning.
Rode my bike with Sylive while she ran. Sylvie ran 8 miles, looking strong.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Spin bike 90 minutes, Nordi Trak 30 minutes. Looks like a wonderful easter day outside. I hope to find a few easter eggs. Stay Kool, Bunny, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
|
Arc machine 84 minutes - 1,000 calories burned. The moon had something to say?
Stay KOols, B of BS rools outs |
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
|
Spin 30 minutes, 10.3 miles - Arc Machine 60 minutes, avg HR 137, calories burned 937. The Arch can be a butt kicker, if you want. More butt kicking ahead.
Running note, cannot decide whether to run the half this weekend, the 5K or the bike tour. I will likely do the half. The downhill from Foot Hill Blv to sugar house park gives me concern with the knee. I may walk the downhill portion. I wish the race were all uphill.
Stay kOOl, if wishes were fishes, B of BS rOOls Out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
|
Spin 1 hour, upper body circuit weights - long long gone day -
Brick in the morning, without the mortar or hair spray.
Stay kOOl - BofBs rOOls OuT
|
| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
|
Arc again, 60 minutes. I have decided to run the half marathon on saturday. The mental part of running slow, I have just not wrapped my mind around being far back in the pack after 30 years on being in the top 10%. I need to get past this, just enjoy the day. Funny thing, I can train as hard as I like on the bike or Arc trainer and it does not bother the knee.
I will have some cheese with my whine please.
Stay kOOl, bofbs rOOls Out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
|
30 minutes spin, light effort, upper body circuit weights.
Stay KOOL - B OF BS ROOLS OUT |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Race: |
Salt Lake Half Marathon (13.1 Miles) 02:31:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
|
The week before the race, debated whether to run the 5K, bike tour or the half marathon. The half marathon was a wake up call. Sylvie (I knew you would run the half)
We woke to the alarming sounds of John Mayall, had a banana and ocean spray energy drink. B and S have got ready for likely a 200 races over the years and we have never forgot a timing chip. This morning, Sylvie forgot her chip, we were already at 4th south, turned around and went back to Murray. By the time we arrived, hard time finding parking, on the last trak to the start. The race started as we throwing our clothing bags. Sylvie had to make a pit stop and we hurried to join the crowd of runners. We crossed the start 3 or 4 minutes late, all in fun.
The walk up call - regarding cross-training, cross train all you want, darn difficult to run a half marathon without running. This was my 5th run of the year, 3 have been races.
The start was crazy crowded - no chance of seeing Devine or Kelli, they were long gone. Ran with Sylvie about 1/4 mile and she was off to the races, weaving / ducking, getting around runners. The race did not really thin out, I was always with runners. This surprised me with the slow pace. I ran the first 11 miles without stopping, this inlcuded running on the grass when available and on the word chips in liberty park. The cement "pavement" was really a killer on the knee. I am likely the only runner who was slower on the down hill than the uphill.
Shorts: enjoyed being part of the race; missed being in great shape and pusing the pace and; really enjoyed feeling the sense of accomplishment. Will this be my last race? who knows, said the same thing at St.George last year.
Laughing, how many times have you laughed in a race. A woman and her daugher were running my pace, they would run, walk and run again, I would pass them when they were walking. After several miles of this hip hop, were we headed up the last hill before the left run, the young girl was a character, kept asking her mother during the race if she looked like hell, her mother would say no. I decided to pass as many runners as possible in the last block (hill) before the left turn, as I was just behind the mother/daughter, she said do I look like hell, he mother answered no, I said yes a split second after her mother, it got quite a laugh out of several runners. The girl laughed also.
The supporters were great, I got a couple of shout outs for the old guy, kind of funny, I don't think I'm old. No tales of PRs or mad dashes to the finish, did have a kick left and passed a few runners.
Sylvie ran 1:57, she was not happy with the time and felt she could have been a few minutes faster if we had not got stuck behind the crowd.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
|
Nice morning for a bike ride, 32.39 miles. Post race soreness, right calf and hip (compensating for the knee) The bike ride helped loosen the muscles. Crunches, hamstring ball exercises and stretching.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.15 | 2.15 |
| Upper body circuit weights, 30 minutes spin bike. Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
|
Spin 1 hour, legs getting better. Actually, quite surprised, on the quick recovery and not very sore.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 | 9.75 |
|
Arc 1 hour - legs feel good again, yeh. 19.5 mile bike ride after work, very, nice day. The legs feel strong. Some amusement on the ride along the parkway, had ridden about 15 miles, justed pasaed a guy about 20 years old. I stopped to turnaround and head home, the young guy stopped and said nice bike, who is your sponsor? I kindly said, no sponsor and was on my way. Maybe this is a good thing, maybe I am starting to look like a biker.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
|
Arc 1 hour - upper body circuit weights. Hopefully, get in another hour of cardio later today.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 | 11.50 |
|
Spinning Wheels - 36 miles, arrived at the classs 45 minutes early, good workout. Off to pick up our bikes this afternoon, Pearl Izumi store and then see my daughter and grandson in Kamas. Sylvie has given me an idea on how to get ready for races. She thinks I need to work up to doing the Arc trainer for 4 to 5 hours to simulate, as much as possilbe, the phsyical beating of a marathon. I am going to give it a shot, increase my long Arc work out by 15 minutes each week leading up to St.George. No, this will not prepare me for the pounding of running, but, will ensure I have the endurance. *Note, my spinning instructor is doing the Ogden marathon, so we talk running after the class.
Fezzari - just got back from the maiden voyage on the new carbon frame road bike, sweet, sweet ride. I can see why tri-athletes and roadies, spend thousands on bikes, it makes one heck of a difference. Go faster with less effort. Me and Sylive bought matching bikes, very cool black and red.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
|
2 hours on the bike, rather boring watch CNN, Speed, ESPN, etc. channel hopping. Getting ready to head outside and ride while Sylvie runs.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
|
Woke up early, watched the NFL draft for 3 hours while spinning. Legs were getting a little tired at 2 and 1/2 mark. I need to keep building up the endurance. I hope 24 wins today.
Stay Kool, Faruuuum, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 | 6.25 |
|
75 minutes Arc - upper body circuit weights.
Stay Kool, B of BS Rools out
|
| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
|
Spin - 72 minutes, the wheels are coming off - running in the morning come blank or high water. These darn 10 to 11 hour work days a killers for working out.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 | 8.00 |
|
Early morning run, darkness shining by the white clouds, very pretty. No souls or soles to be seen on the run. Really miss those morning runs.
Rode the new carbon bike 16 miles after work, scary, scary fast, great uphill climber and great in the corners. I can now she why so many bikers love biking, kind of like running fast and smooth dowhill, oh what a feeling.
Stay Kool, B of BS Rool sout |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
|
72 minutes Arc machine - upper body circuit weights. Wind, Wind go away, come back some never day.
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 13.10 | 0.00 | 0.00 | 202.15 | 235.25 |
|
| Weight: 162.00 | Calories: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|